Achieving Physical Excellence

[MassIsAhead]

Born March 1987. Started training april 2004.

I will log my training in this journal.

My goal is to get as far as I can naturally.

My primary sources of inspiration are Arnold Schwarzenegger, Tom Platz, Marvin Eder, and the journals of guys like Dom, and Big D.

Since I can't go back and edit this entry I won't post any pics or lifts here

Stay tuned for today's work out.

[MassIsAhead]

After one week with no training I started on the routine Hola Bola helped me put together.
I'll vary the reps from time to time

BB bench press
10 reps 100 kg (220 lb)
5 reps 120 kg (265 lbs)
5 reps 120 kg

DB incline presses
6 reps 40 kg (90 lbs)
6 reps 40 kg
8 reps 35 kg

Seated BB presses
6 reps 60 kg (135 lbs)
6 reps 60 kg
8 reps 50 kg
8 reps 50 kg

Lateral raises
10 reps 10 kg
8 reps 15 kg
8 reps 15 kg
8 reps 15 kg

lying extensions
12 reps 17.5 kg
12 reps 17.5 kg
12 reps 17.5 kg
12 reps 17.5 kg

COMMENTS-------------------------

Pretty good workout! Surprised about my bench press, haven't done these in almost half a year. Went dead pretty quick in the other exercises though, like incline, but this is logical as I've deconditioned this past week.
-------------------------------------

[Hola Bola]

Looking good so far! Subscribed.

[MassIsAhead]

Good to hear, Hola!

Olympic squats
6 reps 100 kg (220 lbs)
6 reps 100 kg
3 reps 110 kg (242 lbs)
3 reps 110 kg

Stiff legged deadlifts
10 reps 100 kg (220 lbs)
8 reps 110 kg (242 lbs)
10 reps 100 kg
8 reps 100 kg

Leg curls
6 reps 4 blocks
10 reps 3 blocks
10 reps 3 blocks
8 reps 3 blocks

+ hanging leg raises, some decline crunches and some reg. crunches.

-------COMMENTS -----------------------
Well, not a good work out. Why? Because of my squats, it's ridiculous.
My rant here has nothing to do with the program, just my puny squatting abilities. My past problem has always been that save for a few workouts, 220 lbs feel heavy
- Perhaps I am just not strong enough, perhaps I HAVE to get myself to do a bunch of sets with like 200 so I can get comfortable with 220 and take it from there.
or
- Perhaps I just need to shut up and push myself each workout! And add more weight! My squats are really strange..they vary so much from workout to workout... Next work out my legs might feel good and "strong" - the one after, weak.. it's just unpredictable. Well, shut up and squat, huh? - what would you, my readers, recommend? Going by Big D's motto- "when in doubt, do less" - and by the fact that 220 lbs, even though it's a lousy weight, feel heavy, my intuition tells me to do some sets with 200 lbs jus tto build strength.. even though it's boring.

Rest of the work out was good, my hamstrings were burned out after leg curls I like the structure of this program!
----------------------------------------------------------

[MassIsAhead]

Chin-ups
5 reps bw + 45 lbs
5 reps bw + 45 lbs
8 reps bw + 22 lbs
10 reps bw

Yates rows
8 reps 95 kg (210 lbs)
8 reps 95 kg
8 reps 90 kg
8 reps 90 kg

Pull-downs
10 reps 8 stacks
10 reps 8 stacks
6 reps 9 stacks
Positively the hardest pull-down machine in the world.

Barbell curls
8 reps 50 kg
8 reps 50 kg

DB hammer curls
10 reps 22.5 kg
10 reps 22.5 kg

and some rear laterals.

-----comments ----------
Decent work out, still deconditioned on the pulling structure of course, but the energy was ok. Long time no see on the Yates rows, they'll be good soon.
Long time since I did barbell curls, I used to "throw" ( :P ) 110 lbs around like nothing on BB curls, so they will be good again soon.
----------------------------

[bigboy15]

Nice Journal!

Far as squats go, have you ever tried wide stance to just below //? I know everyone here advocates ATG olympic style, but once I made the transition I was initially weaker. Now the two styles are about the same, and the ease of setting PR's weekly is amazing. Not only that, but I've noticed increases in hamstring and quad size which also suprised me...

[Rune]

Originally Posted by MassisAhead

Well, shut up and squat, huh? - what would you, my readers, recommend?

I know exactly what you feel like here, my squats were going the same way near the end of August, I had been stalled out doing about the same thing for weeks with no sign of improvement. The thing that helped me was simply increasing my workout frequency for the squat (I had switched to 5x5 for 2 months). Now I'm not saying change programs here, but I really do think that increasing frequency of the squat would help you. Perhaps throw a couple extra sets in some other workouts (I remember you saying in the thread in the exercise section that you could only workout 3 days a week or something like that), it helped me put 40lbs on my squat in about 2 months.. just an idea.

Bigboy's points about parallel squat are also quite valid, some people just aren't made to full squat.

[MassIsAhead]

Weighted dips
8 reps bw + 30 kg (66 lbs, just a warm up)
7 reps bw + 60 kg (3 plates!) PR
6 reps BW + 65 kg PR!
8 sloow reps bw + 100 lbs

BB incline presses - new exercise, first time doing them
6 reps 100 kg (220 lbs)
5 reps 100 kg
8 reps 90 kg (200 lbs)
5 reps 90 kg

DB shoulder presses
5 reps 40 kg ( 90 lbs)
6 reps 35 kg (77 lbs)
6 reps 35 kg

DB OH extensions
8 reps 46 kg (100 lbs)
8 reps 46 kg

---COMMENTS -----
Great workout! Good PR on dips with 7 reps with BW (220 lbs+ +143 lbs), I am quite content with that. My goal is to get up to 5 plates for reps on dips. So I guess I need to "gain" about 30 kg (66 lbs) on em.
BB incline felt good on the pecs, and 220 wasn't too heavy at all. Pretty good exercise.
Had NO energy left on shoulder presses, strange..but it'll come.
Extensions ached my elbows a little though
--------------------

[MassIsAhead]

bigboy> thanks buddy When i first started squatting I used a pretty wide stance, actually, and had the bar reasonably low. Kinda like a PL squat. But the weights were literally nothing, I couldn't get it to work, and it targeted my glutes BIG TIME - not quads. Then I tried olympic style and get zero glute DOMS from doing them, but lots of quad doms..plus, I feel they are the most natural for me. I definitely get what you are saying though, but ill-proportioned or not I should be able to oly squat more.

Rune> hmm I'll have to think about that. Something tells me that a lower frequency on squats is best for me, and that's how the program is structured.

You both make some valid points. I am going to stick with Oly style, and I suppose it's reps and sets (and tempo) that'll be the parameters I "toy" with.

[MassIsAhead]

Deadlifts
3 reps 170 kg (375 lbs)
3 reps 170 kg
3 reps 170 kg

Front squats - new exercise, went ATG- can't wait to throw more weight on this. Think it'll help my deads and squats.
8 reps 60 kg ( 135 lbs)
6 reps 70 kg (155 lbs)
5 reps 70 kg
6 reps 60 kg

Leg curls
12 reps 3 units
8 reps 4 units
8 reps 4 units
10 reps 3 units
8 reps 3 units


-----COMMENTS ------------
Well the work out was ok, felt a little weak on deads, but it's been a long time since - they'll come back quickly. My 3rm is with 185 kg, which is 407 lbs.
Shoulders a little sore today, but probably just DOMS.
I wanted to on higher reps on deads but the gym was FULL of oly jack ass lifters so there was litteraly no chance to go on higher reps...unfortunately.
I've been a little confused on what to do on squats, I think I just need to be more AGRESSIVE on these. No more candy-assing!!
------------------

[MassIsAhead]

T-bar rows - not counting the weight of the bar
10 reps 4 plates
5 reps 5 plates
5 reps 5 plates
8 reps 4 plates

Pull-ups
8 reps bw
7 reps bw
6 reps bw
6 reps bw
Long time no see

DB rows
6 reps 46 kg (100 lbs)
6 reps 46 kg
6 reps 51 kg (112 lbs)

BB curls
8 reps 55 kg (121 lbs)
8 reps 50 kg
8 reps 50 kg

seated hammer curls
10 reps 22.5 kg (50 lbs)
10 reps 22.5 kg

+ bent over laterals with 50 lbs.

----COMMENTS -------------
Pretty good workout! I was WEAK on pull-ups, long time no see, but T-bar rows felt great - great exercise!!
Strength is quickly coming back on BB curls. I hope I can make it to 65 kg for 6-8 reps soon! need to blast my bis.
-- was at a party just earlier...had to squat down and pick up my keys and my damn dress pants cracked in the crotch line, where it's stitched. On the one hand my muscles had gotten bigger so the suit was almost too small - esp. upper legs - on the other hand I've also bulked quite a bit (fat) so...
-DB rows felt good too, 100 lbs weren't heavy at all!
-------------------------------

[bigboy15]

Originally Posted by MassisAhead

T-bar rows - not counting the weight of the bar
10 reps 4 plates
5 reps 5 plates
5 reps 5 plates
8 reps 4 plates

Pull-ups
8 reps bw
7 reps bw
6 reps bw
6 reps bw
Long time no see

DB rows
6 reps 46 kg (100 lbs)
6 reps 46 kg
6 reps 51 kg (112 lbs)

BB curls
8 reps 55 kg (121 lbs)
8 reps 50 kg
8 reps 50 kg

seated hammer curls
10 reps 22.5 kg (50 lbs)
10 reps 22.5 kg

+ bent over laterals with 50 lbs.

----COMMENTS -------------
Pretty good workout! I was WEAK on pull-ups, long time no see, but T-bar rows felt great - great exercise!!
Strength is quickly coming back on BB curls. I hope I can make it to 65 kg for 6-8 reps soon! need to blast my bis.
-- was at a party just earlier...had to squat down and pick up my keys and my damn dress pants cracked in the crotch line, where it's stitched. On the one hand my muscles had gotten bigger so the suit was almost too small - esp. upper legs - on the other hand I've also bulked quite a bit (fat) so...
-DB rows felt good too, 100 lbs weren't heavy at all!
-------------------------------

Lookin strong! I'm sure your pullups will get on up there soon

[dpd555]

Originally Posted by MassisAhead

My squats are really strange..they vary so much from workout to workout... Next work out my legs might feel good and "strong" - the one after, weak.. it's just unpredictable. Well, shut up and squat, huh? - what would you, my readers, recommend? ----------------------------------------------------------

You (and Hola) put together a great program!
Maybe you posted this already - what are your stats- bodyweight, max lifts..etc?
man ...your chest is really strong- both on bench and dips. And those numbers will go up as your squat poundages increase.
Doing half-squats really boosted my strength in my teen years. I remember doing 5 plates for an ATG squat was a BIG hurdle. I got past that weight by doing half squats with 5 plates in the powerack. Every couple weeks I would lower the spotter bars until I was able to get a couple full ATG reps ....then I'd put on six plates and did the same thing. Experiment to find what works for you, but go heavy (1 or 2 RM) at least once or twice/month.
-D

[MassIsAhead]

Big D,

Again, thank you so much for helping me
I haven't posted stats but why not do that now:

Age 19
Bodyweight : 220 lbs, I have gained a lot (muscle AND fat, my bf is a bit high now).

Lifts:
5 rm bench (275 lbs estimated)
Deads: 3 reps with 407 lbs
Squats: 8 reps with 265 lbs ( )
Dips: 6 reps with bw 220 + 143 lbs
BB curls: 8 reps with 135 lbs
Chin-ups: 5rm with bw + 66 lbs
DB shoulder presses 7 reps with 90 lbs

My arms (well actually I only keep track of left, easier to remember) is 17.75 inches.

Pic 1: a pic taken a long time ago, before training (age 16 I think) compared to a pic a few months old.

(I will upload some more pics plus my (new) diet inspired by your Sams food list, D - stay tuned, be back in 5)

[MassIsAhead]

Pics taken a few minutes ago, took a little longer than I expected.

My posing is absolutely awful, so don't pay attention to that

First post with pics:

[MassIsAhead]

Post 2/3.

[MassIsAhead]

And a final one.

My own comments: well my BF is up.. I will go on a diet for the summer, personally I am not bothered by the fat but I need to shed some for the summer.

My back and arms I guess are "ok" but my pecs are lagging behind big time, which is why they receive all this emphasis now I will try and get leg pics too, not possible at the minute - but with my weak squatting it's a given my legs are behind in terms of size too, but they are not a very BIG weak point even though it looks like it in pics. But I want BIG quads, so..
the way I see it it's all weak points I am only interested in progress, I am not content with status quo

[MassIsAhead]

This is the diet (not cutting but regular diet) I was considering. Goals are the following:
400 grams of protein each day, and enough (healthy) fats along with fruits and veggies. The rest is filled out with carbs.
--- listed in a random order.

1 gallon of skimmed milk (to be mixed with all the shakes and blender recipes etc.)
6 eggs
130 grams of rice + 200 grams of chicken or cow (supper meal)
2 bananas + 2 apples
150 grams of oats
Whey shake #2 for night, 80 grams (which is mixed with the oats and bananas in a blender)
whey shake 60 grams
30 grams of olive oil
half a bag of walnuts (50 grams)
+ fish oil
+ vitamin pills
+ broccoli
+ spinach daily
+ random veggies.

This is about 4k calories and 400 grams of protein (or just below, I'll hit 400g.)
I will prob. need to hit 4500 for effective bulking, I was on 5.2k+ earlier.

No more candy assing!

[MassIsAhead]

Bench presses
10 reps 105 kg (231 lbs)
7 reps 115 kg (253 lbs)
8 reps 110 kg (242 lbs)

DB incline presses
6 reps 46 kg (100 lbs)
6 reps 40 kg (90 lbs)
6 reps 37½ kg (82½ lbs)

Seated BB presses
8 reps 60 kg (135 lbs)
4 reps 70 kg (154 lbs)
4 reps 72.5 kg (160 lbs)

seated lat. raises
4 set of 8 reps with 17.5 kg (38.5 lbs)

Lying extensions
2 sets of 12 reps with 20 kg (45 lbs)
12 reps with 17.5 kg (82.5 lbs)

----COMMENTS-----------
Pretty good workout! I coulda gotten 8 reps with 253 lbs on the bench but there was no spotter, so decided not to press my luck.
I am pretty content with the seated BB presses, I mean it's not a lot of weight - but it's ok for only being the 3rd time I do them
--------------------------

[dpd555]

Originally Posted by MassisAhead

Big D,

Again, thank you so much for helping me
I haven't posted stats but why not do that now:

Age 19
Bodyweight : 220 lbs, I have gained a lot (muscle AND fat, my bf is a bit high now).

Lifts:
5 rm bench (275 lbs estimated)
Deads: 3 reps with 407 lbs
Squats: 8 reps with 265 lbs ( )
Dips: 6 reps with bw 220 + 143 lbs
BB curls: 8 reps with 135 lbs
Chin-ups: 5rm with bw + 66 lbs
DB shoulder presses 7 reps with 90 lbs

My arms (well actually I only keep track of left, easier to remember) is 17.75 inches.

Pic 1: a pic taken a long time ago, before training (age 16 I think) compared to a pic a few months old.

(I will upload some more pics plus my (new) diet inspired by your Sams food list, D - stay tuned, be back in 5)

Hey MassisAhead,
Thanks for posting your stats and pics. Wow..you are thick and naturally strong. From your comparison pic it looks like you have at least doubled your bodyweight in the last 3 years!!!! OMG...that's a HUGE gain, so it's expected that you gained a little fat on the way to 220lbs. I gained considerable fat when I bulked to 285ish (post #720 in my journal), but it came off fast when dropped my carbs and did a little cardio. Do you do any cardio?
You are very young and have many years of growth ahead of you. Good luck man.. I'll be following your progress.
BTW...Your diet looks great too!
-Dominic

[PhreEkGarden]

Just read through the whole journal.. looks great *subscribed*

[ThickAsABrick]

Originally Posted by dpd555

Wow..you are thick and naturally strong. From your comparison pic it looks like you have at least doubled your bodyweight in the last 3 years!!!!

x2
Impressive taper you got there too, Mass.
You're WAY ahead of most 19 year olds in both size and strength.
Keep hittin' it man, the gains will follow.

[MassIsAhead]

Olympic squats
3 reps 120 kg (265 lb)
3 reps 120 kg
3 reps 120 kg
2 reps 120 kg
Well they felt heavy, but I need to stop candy assing, so it was called for

Stiff legged deads
10 reps 110 kg (242 lbs)
10 reps 110 kg
10 reps 120 kg (265 lbs) - tough!

Leg curls
15 reps 3 units
10 reps 4 unit¨s
5 reps 5 units + 3 reps 4 units

+ abs

I will get back to you guys in five! Thanks for the replies everyone, I am glad to have you hear and help me achieve my goals

[littlechick]

I saw your before/after pics, and all I can say is WOW! impressive!

[MassIsAhead]

Littlechick> thanks a lot ! My stats right now aren't that impressive, but it motivates me even more to think that my starting point was - well, very skinny.

Thick> thank you buddy! And trust me, I will I want to make it damn far !! Won't be content before I have stats similar to guys like Big D So I am in this for the long run

Phreekgarden> ! I am glad to hear that, the more readers the merrier, because that means more control and input!- I feel especially privileged to have guys like Big D and Hola Bola check in on me

[MassIsAhead]

Originally Posted by dpd555

Hey MassisAhead,
Thanks for posting your stats and pics. Wow..you are thick and naturally strong. From your comparison pic it looks like you have at least doubled your bodyweight in the last 3 years!!!! OMG...that's a HUGE gain, so it's expected that you gained a little fat on the way to 220lbs. I gained considerable fat when I bulked to 285ish (post #720 in my journal), but it came off fast when dropped my carbs and did a little cardio. Do you do any cardio?
You are very young and have many years of growth ahead of you. Good luck man.. I'll be following your progress.
BTW...Your diet looks great too!
-Dominic

Thanks for the add and the comments & help buddy !!
I am glad to hear you managed to drop the fat relatively easy, gives me hope for when it's my turn to do so.
- I don't do any cardio right now but when I move to my new apartment (in a little less than a month or so) I am going to start running for the health benefits involved.
And again, thanks, I feel privilged to have your help with me on my journey to greatness!!

[MassIsAhead]

Chin-ups
3 reps bw + 90 lbs
4 reps bw + 66 lbs
5 reps bw + 45 lbs
+ superset with 5 reps bw

Yates rows
8 reps 100 kg (220)
6 reps 110 kg (243 lbs)
6 reps 115 kg (254)
6 reps 110 kg (243)

Barbell curls
70 kg 4 reps (155) - cheat curls with controlled eccentric
6 reps 60 kg (135)
12 reps 50 kg (110) - easy!!
10 reps 50 kg

Hammer curls standing
6 reps 30 kg (66)
6 reps 30 kg
With some cheat :P

----COMMENTS----------
Pretty good workout, surprised on rows - the 254 lbs were with some cheating, but hey, that makes you strong
Cheat curls felt pretty good - as in I feel stronger on BB curls and that there is some strength potential in them for me, but I'll go lighter on them the next workouts. Surprised my wrists didn't hurt??
-----------------------------

[MassIsAhead]

Weighted dips - felt weak today!
8 reps bw + 100 lbs
5 reps bw + 135 lbs (3 plates)
1 rep bw + 160 lbs - you see my 3rm is with 155 lbs so it shouldn't be a problem, but it was

BB incline presses
6 reps 102.5 kg (225 lbs)
6 reps 100 kg (220 lbs)
8 reps 90 kg (200)
8 reps 90 kg (200)

DB shoulder presses
8 reps 35 kg (77 lbs)
5 reps 40 kg (90 lbs)

---comments----
Pretty crappy workout, but oh well won't let that get me down
----------------

[PhreEkGarden]

That crappy workout is still some nice weight thrown around. =P

[MassIsAhead]

Originally Posted by PhreEkGarden

That crappy workout is still some nice weight thrown around. =P

Phreek, thanks a lot I am not too impressed though, but hopefully more weight will be added soon!

- seems there is an explanaition for my weakness yesterday; today I have a bad cold. My nose is so god damn clogged, my eyes are dry, I feel tired, etc. so I might not train before wednesday I hope tuesday of course, but I have to be realistic.

I love training!!